Dumbbell Preacher Curl

Directions:

Preperation/body position

1. Find dumbbell that is of a capable weight for you to manage.
2. Adjust height of seat on preacher curl station, if needed.
3. Sit down, with back straight and good body posture.
4. Rest working arm on pad, with arm pit positioned at the top of the pad, and the rest of the upper arm supported by the pad.
5. Pass dumbbell to working arm. Start the movement at the top of the concentric phrase, so elbow is bent and forearm is roughly perpendicular to the ground.

Excution/Movement

1. Keep good body posture, slowly lower the dumbbell whilst keeping elbow and arm pit stationary.
2. Lower dumbbell until forearm is extended, then curl the weight back to peak contraction.
3. Repeat for desired amount of repetitions, then repeat on other arm.

Comments

The dumbbell preacher curl is an effective exercise to stimulate the brachialis and biceps brachii. There is little room for secondary muscle involvement as the upper arm is stationary throughout the movement, placing all the stress onto the elbow flexor muscles.

Various grips and bars can be used, placing different stress on the elbow flexor muscles. An underhand grip, such as with the dumbbell preacher curl, will stimulate the brachialis and biceps brachii effectively. It has also be noted that the long head of the biceps brachii is recruited greater then the short head. Therefore, we could conclude that the preacher curl is a wise choice for those who want to stimulate the outer region of the biceps.

To keep continuous stress on the muscles, we could perform the preacher curl using a low pulley cable station. This obviously depends on the equipment available to you, but by using a straight bar attachment and placing the preacher station close to the cable station, we can implement this technique successfully.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.